WOD

Open WOD 14.5

21-18-15-12-9-6-3

Thrusters 43Kg/29Kg/20Kg

Bar Facing Burpees

Post Time to Comments

WOD

Partner WOD

3 Mins On, 1 Min Off

Prowler Pull

Football Bar Bench Press

Plate Carry

Horse Med Ball Toss

Rope Climb

Safety Bar Back Squat

Barrow Runs

DB Box Steps

Row/Cycle

Plate Burpees

WOD

WOD 1

"Jackie"

Row 1000 Metres

50 Thrusters 20Kg/15Kg

30 Pull Ups

WOD 2

"Annie"

50-40-30-20-10

DU

Sit Ups

Post Times to Comments

WOD

WOD 1

5 Burpee Box Jumps 24"/20"

10 Goblet Squats 24Kg/16Kg

20 KBS 24Kg/16Kg

5 Rounds for Time

WOD 2

3 Shuttle Runs

6 Bar Press Ups

9 Deadlift 70Kg/50Kg

12 Wall Ball 20lb/14lb

15 Bar Hops

4 Rounds for Time

Post Times to Comments

WOD

Back Squat

In 20 Mins find your 20RM Back Squat

WOD

Row 250 Metres

90 Squats

15 Press Ups

Row 500 Metres

60 Squats

15 Press Ups

Row 750 Metres

30 Squats

15 Press Ups

Post Weight and Time to Comments

WOD

Open WOD 14.4

60 Calorie Row

50 TTB

40 Wall Ball 20lb/14lb/10lb

30 Cleans 61Kg/43Kg/29Kg

20 Muscle Ups

AMRAP 14 Mins

Note Time on Completion of Cleans and Muscle Ups

Post Reps to Comments

WOD

WOD

1 Min On, 1 Min Off

Prowler Push 30Kg/20Kg

Ring Rows

Thrusters 25Kg/20Kg

Plate Farmers Walk 15Kg/10Kg

Row (Calories)

Plate OH Lunges 15Kg/10Kg

Push Press 35 Kg/25Kg

Med Ball Twists 20lb/14lb

2 Rounds for Reps

Post Reps to Comments

WOD

Banded Bench Press

EMOM for 10 Mins

3 Banded Bench Press

WOD

10-9-8-7-6-5-4-3-2-1

Strict Pull Ups

10-9-8-7-6-5-4-3-2-1

Floor Press

30-27-24-21-18-15-12-9-6-3

Med Ball Sit Ups 20lb/14lb

WOD

OHS

EMOM for 10 Mins

3 OHS

WOD

5 HSPU

10 Front Rack Lunge 42.5Kg/30Kg

20 DU

AMRAP 14 Min

Post Weights and Reps to Comments

WOD

WOD

3-3-3-3-3-3-3-3-3-3

Shuttle Runs

10-9-8-7-6-5-4-3-2-1

Clean 50Kg/35Kg

30-27-24-21-18-15-12-9-6-3

HRPU

Post Time to Comments

WOD

Open WOD 14.3

10 Deadlift 61Kg/43Kg/29Kg

15 Box Jumps 24"/20"

15 Deadlift 84Kg/61Kg/43Kg

15 Box Jumps

20 Deadlift 102Kg/70Kg/52Kg

15 Box Jumps

25 Deadlift 125Kg/84Kg/61Kg

15 Box Jumps

30 Deadlift 143Kg/93Kg/70Kg

15 Box Jumps

35 Deadlift 166Kg/102Kg/84Kg

15 Box Jumps

AMRAP 8 Mins

Post Reps and Final Box Jump Time to Comments

WOD

Partner WOD

30 Sled Pulls

30 Prowler Push

60 Calorie Row Strapless

60 Plate Carry

80 Ring Row

80 Goblet Squats

120 Shoulder Press

120 Alternating KBS

200 Tyre Slam

200 Med Ball Sit Ups

Post Time to Comments

WOD

WOD 1
Row Max Metres in 1 Min, Rest 1 Min
Start at Damper Setting 10 and Work Down to 1

WOD 2
15-12-9-6-3
KBS 28Kg/20Kg
Burpee Box Jumps 24"/20"

Post Metres and Time to Comments

WOD

EMOM

For 10 Mins

3 Hang Clean 75Kg/50Kg

3 Box Jumps 30"/24"

WOD

4 Deadlift 50% 1RM

6 Press Ups

8 Lunges

10 Squats

12 Butterfly Sit Ups

AMRAP 15 Mins

Post Weights and Time to Comments

WOD

WOD

Row 1000 Metres

40 Wall Ball 20lb/14lb

20 Pull Ups

Row 750 Metres

30 Wall Ball

15 Pull Ups

Row 500 Metres

20 Wall Ball

10 Pull Ups

Row 250 Metres

10 Wall Ball

5 Pull Ups

Post Time to Comments

WOD

Open WOD 14.2

10 OHS 43Kg/29Kg

10 CTB

2 Rounds

If Completed in 3 Mins

12 OHS

12 CTB

2 Rounds

If Completed in 3 Mins

14 OHS

14 CTB

This Continues Adding 2 Reps, Until Cannot Complete in 3 Mins

Post Reps to Comments

WOD

Partner WOD

5 Mins at Each Station

Prowler Push

Row (Calories)

Rest 2 Mins

Burpee Wall Ball

Med Ball Sit Ups

Rest 2 Mins

Shoulder Press

Ring Row

Rest 2 Mins

DB Box Steps

OH Plate Lunges

Post Reps to Comments

WOD

WOD 1

Row 500 Metres

30 Thrusters 20Kg/15Kg

3 Rounds for Time

WOD 2

12 Box Steps 24"/20"

10 Pull Ups

8 Press Ups

3 Rounds for Time

Rest 2 Mins, Repeat with Box Jumps

Post Times to Comments

WOD

WOD

In 5 Mins

Row 500 Metres

Max KBS 24Kg/16Kg

Rest 2 Mins

In 5 Mins

Run 300 Metres

Max Push Press 45Kg/30Kg

Rest 2 Mins

In 5 Mins

200 Skips

Max Wall Ball 20lb/14lb

Rest 2 Mins

In 5 Mins

120 Bench Hops

Max Med Ball Twists 20lb/14lb

Rest 2 Mins

Max Unbroken OH Lunges 15Kg/10Kg

Post Reps to Comments

WOD

Bench Press

In 15 Mins get 1RM Bench Press

WOD

5 Pull Ups

10 Shoulder Press 

15 Squats

AMRAP 10 Mins

Post Weight and Time to Comments